Today is an active recovery day before Murph tomorrow.
Please sign up on Mindbody for your Murph heat time and show up 15-30 minutes before to warm up. After Murph is done we will be heading over to Maxline for a little social hour to reminisce about how terrible Murph was.

Freedom WOD Classes

Warm Up: 6 Mins
Pizza Delivery
*3 Burpees for each drop*
Alternative Warm Up:
2:00 DU Practice
:30 Hollow Hold
15 Sit Ups
1:00 / Side Samson Stretch

Murph Prep Mobility: 12 Mins
Athlete Choice
Lats / Shoulders
Glutes / Hips
Calfs

OR

Strength: 12 Mins
3 x SS
10 Bench Press 40-50%
10-20 Push Ups

Metcon: 18 Min Cap
Doing Murph Tomorrow?
2 Rounds: Not For Time
75 DU / 150 Singles (modify reps as needed)
50 Cal Row / Bike
25 V Ups

Not doing Murph:
2 Rounds For Time:
75 DU / 150 Singles (modify reps as needed)
50 Cal Row / Bike
25 V Ups